How can beginners start strength training for results?

Strength training is often seen as an intimidating activity reserved for gym rats and fitness enthusiasts.

However, a recent study by the American Council on Exercise (ACE) revealed that 60% of adults are interested in starting strength training, highlighting its growing popularity and potential benefits for everyone (*).

This guide is designed to help beginners overcome common fears, set realistic goals, and build a solid foundation for a safe and effective strength training journey.

Why Strength Training Matters:

Imagine feeling stronger, more confident, and energized in your everyday life. Strength training delivers a powerful punch of benefits, including:

Building muscle and burning fat: Studies show that strength training can increase muscle mass by 7-10% in just a few months, which can help boost metabolism and burn more calories at rest [*]. This translates to easier weight management and a healthier body composition.
Improving bone density: As we age, our bone density naturally decreases, increasing the risk of osteoporosis. Strength training helps combat this by stimulating bone growth and strengthening the skeleton.
Reducing chronic disease risk: Research suggests that strength training can lower your risk of developing type 2 diabetes, heart disease, and even some cancers [3].
Boosting mental well-being: Feeling strong and capable can do wonders for your confidence and self-esteem. Strength training has also been shown to reduce symptoms of depression and anxiety.

Overcoming the First Hurdle:

Starting a new routine can be scary, and strength training is no different. Here’s how to overcome common hurdles and set yourself up for success:

Facing Your Fears:

Myth: “Lifting weights will make me bulky.” This is a myth. Building significant muscle requires dedicated training and diet, not something most beginners experience. Strength training can help tone and define your physique.
Doubt: “I’m not strong enough.” Strength training is for everyone. You can start with lighter weights, focus on form, and gradually increase difficulty as you get stronger.
Concerns: “Strength training is only for men.” Not true. It offers numerous benefits for women, like stronger bones, increased power, and improved body composition.

Building Confidence:

Small wins matter: Set achievable goals like mastering a bodyweight exercise or learning the proper form for a new movement. Celebrate these victories to stay motivated.
Progress, not perfection: You won’t have perfect form from the start. The key is to keep improving. Don’t hesitate to ask for help from a trainer or friend.
Embrace learning: Approach strength training with an open mind. Everyone makes mistakes, and they can be valuable learning opportunities.
Find your tribe: Surround yourself with positive and encouraging people who share your fitness goals, whether it’s a workout buddy, online community, or fitness class.

Setting Realistic Goals:

a person showing his muscles in front of mirror

Why are you doing this? Having a clear purpose will keep you focused and motivated.
Be honest about your fitness level: Set challenging but achievable goals based on your current abilities.
Make your goals specific and measurable: Instead of “get stronger,” aim for something like “squat 100 lbs by the end of the month.”
Short-term and long-term goals: Break down long-term goals into smaller, achievable milestones to keep you motivated.
Be flexible and adapt: Your goals may need to evolve as you train. Be willing to adjust them based on your progress and changing needs.

Bonus Tip: When it comes to strength training, many people wonder whether it’s better to do high reps with lighter weights or low reps with heavier weights. Here’s the solution:
If you’re new to resistance training and still getting the hang of exercises, it’s best to start with high reps and lower weights. This helps you get used to using weights and focuses on building a good connection between your mind and muscles.
For intermediate lifters who have some experience, using higher weights can be beneficial for building more strength.
And importantly, if you’re overweight or not in the best shape, opting for higher reps and lower weights is a smart choice. This approach can help you sculpt your body more effectively than lifting heavier weights.
So, the key is to tailor your approach based on your experience level and fitness goals, always focusing on proper form and gradual progress.

Building a Strong Foundation:

Now that you’re ready to dive in, let’s build a solid foundation:

1. Know the Basics:

Sets & Reps: Think of sets as the number of times you repeat an exercise, like 3 sets of 10 reps (squats).
Getting Stronger: To build muscle and strength, gradually increase the difficulty over time. This could mean lifting heavier weights, doing more reps or sets, or shortening your rest periods. Studies show this “progressive overload” helps. A research paper found a 7.1% muscle mass increase after 12 weeks using this method [*].
Form Overweight: Always prioritize proper form over lifting heavier weights. Bad form can lead to injuries and hinder progress. If unsure, ask a trainer or check instructional videos from trusted sources like the American Council on Exercise [*].
Rest: Give your muscles a break between sets (30 seconds to 2 minutes) to recharge.

2. Choose Your Equipment:

No fancy gym is needed. Here are some options:

Dumbbells: Versatile and affordable for various exercises.
Resistance Bands: Compact and portable, offering effective resistance training without the bulk.
Bodyweight: Squats, lunges, push-ups, and planks require no equipment and can be modified for all levels.

3. Start Simple, Get Strong:

Begin with full-body workouts targeting major muscle groups 2-3 times a week. Certified trainer Brett Stewart (@brettstewartspt) offers beginner-friendly routines on his website, with instructions and modifications for different levels. Remember to listen to your body and take rest days.

Fueling Your Progress:

Just like a car needs the right fuel to run smoothly, your body needs proper nutrition to power your strength training journey and support optimal results. Here’s what you need to know:

1. Protein: The Building Block:

a table having foods which are high in protein

Importance: Protein is crucial for muscle growth and repair. Aim for 0.8 grams of protein per pound of bodyweight daily. This translates to roughly 160 grams for a 200-pound person.
Research: A study published in the Journal of the International Society of Sports Nutrition revealed that consuming adequate protein after resistance training significantly enhanced muscle protein synthesis, which is essential for muscle growth and repair [*].
Sources: Lean protein sources like chicken, fish, eggs, beans, and lentils are excellent choices. Consider including protein powder for post-workout shakes to conveniently reach your daily protein intake goals.

2. Carbs: Your Energy Source:

a table having foods which are high in carbs

Importance: Carbohydrates provide readily available energy to fuel your workouts and help maintain blood sugar levels.
Choose wisely: Opt for complex carbs like whole grains, fruits, and vegetables. These provide sustained energy and essential nutrients compared to refined carbs like sugary drinks and white bread, which can lead to energy crashes.
Research: According to the Journal of American College Health, athletes need to consume 4-8 grams of carbohydrates per kilogram of body weight (1.8-3.6 grams per pound) daily [*].

3. Healthy Fats: Don’t Skimp.

a table having foods which are high in fats

Importance: Healthy fats contribute to overall health, hormone regulation, and nutrient absorption. They also provide satiety and help manage blood sugar levels.
Sources: Include healthy fats like avocado, nuts, seeds, olive oil, and fatty fish in your diet.
Research: A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that consuming a moderate amount of healthy fats alongside carbohydrates after resistance training can improve muscle protein synthesis and recovery [*].

4. Hydration: Your Secret Weapon:

Importance: Staying hydrated is crucial for optimal performance and recovery. Dehydration can negatively impact your energy levels, strength, and concentration during workouts.
Aim high: Aim to drink plenty of water throughout the day, especially before, during, and after your workouts.
Listen to your body: Pay attention to your thirst cues and adjust your water intake based on your activity level and climate.

Beyond the Basics: Recovery, Milestones, and Community

Your strength training journey doesn’t end after your workout. Here are some additional practices to optimize your progress and keep you motivated:

1. Prioritize Recovery:

Rest and Sleep: Aim for 7-8 hours of sleep each night. Research shows this amount of sleep is crucial for muscle growth and repair [*].
Rest Days: Schedule rest days to allow your muscles to rebuild and prevent overtraining.
Active Recovery: Include activities like light walking, yoga, or foam rolling to promote blood flow and aid recovery [*].

2. Celebrate Your Wins:

Track Progress: Keep a journal or use a fitness app to track your workouts, weight lifted, or reps achieved. Witnessing progress is a powerful motivator.
Celebrate Milestones: Big or small, acknowledge and celebrate your achievements. Mastering a new exercise, completing a challenging workout, or simply feeling stronger are all worth celebrating.
Visualize Success: Imagine yourself achieving your goals and how it will make you feel. This positive visualization can boost your motivation and focus.

3. Build a Support System:

Workout Buddy: Find a friend or family member who shares your fitness goals. Partnering up can make workouts more enjoyable and hold each other accountable.
Join a community: Consider joining a group fitness class or online community focused on strength training. Surrounding yourself with like-minded individuals can provide valuable support, inspiration, and a sense of belonging. Certified personal trainer Rachel Cosgrove (@RachelCosgrove) often shares the importance of finding a supportive community for achieving fitness goals.

Advanced Training Considerations

As you conquer the initial stages of your strength training journey and build a solid foundation, you might crave more challenges and further optimization. Here are some advanced training concepts to consider:

1. Periodisation: Strategic Training for Peak Performance:

Periodization involves strategically planning your workouts into distinct phases with specific goals. This approach allows you to:

Optimize your training: Each phase focuses on different aspects like strength, power, or hypertrophy, leading to more targeted results.
Prevent plateaus: By shifting your training focus, you can avoid plateaus (stagnation in progress) and keep challenging your muscles.
Plan your training cycle: Periodization helps you structure your entire training program for a specific timeframe, like preparing for a competition.

Strength and conditioning specialist Eric Cressey (@ericcressey) emphasizes the importance of periodization for athletes in his book “Functional Strength Training.” He explains how this approach can be adapted to various goals and experience levels.

2. Hypertrophy Training: Building Bigger and Stronger Muscles:

If your goal is to increase muscle size and definition, hypertrophy training becomes relevant. This type of training typically involves:

Higher volume: Performing more sets and repetitions per exercise compared to strength training. Research suggests a higher volume (8-12 reps per set) can be effective for muscle growth [*].
Moderate weights: Choosing weights that challenge you for the desired rep range, but still allow for controlled form.
Shorter rest periods: Resting for shorter durations (30-60 seconds) between sets can maintain muscle tension and stimulate growth [*].

Conclusion

Strength training can be intimidating, but it’s for everyone. This guide helps you get started:

Overcome fears: Don’t worry about getting bulky, strength training tones and defines. Start light and focus on form.
Set goals: Be realistic and specific, like “squatting 100 lbs by next month.”
Build a foundation: Learn the basics (sets, reps, rest), choose equipment (dumbbells, bodyweight), and start with full-body workouts 2-3 times a week.
Fuel your progress: Eat enough protein (0.8 grams per pound of bodyweight), healthy carbs, and fats. Stay hydrated.
Recover and celebrate: Get enough sleep, take rest days, and celebrate your wins, big or small.

Remember, consistency is key. Find a supportive community and enjoy the journey to becoming stronger and healthier.